Coach Eck’s Training Session 2/28/13

Coach Eck’s Training Session 2/28/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

  1. Had another opportunity to train off site by myself today.  Nice birthday gift to myself.  I enjoy training alone.  I don’t have to answer any questions about work or what I’m doing in my own training.  I find I can get a lot more work done.
  2. Keeping my volume up a little bit this week but not as much as last week.  As long as I’m feeling good and can get a lot of SMR and solid warm up in, I’ve wanted to challenge my loads a bit.

Coach Eck’s Training Session 2/27/13

by Chris Ecklund, MA, CSCS, USAW

Quick thoughts:

  1. Trained at UCSB today.  I must admit that is was humorous to watch people watch me do the BB Bent Leg Hip Extensions.  Though I have tried to encourage my classes to begin working on this lift…next to NO ONE at UCSB performs it.  Quite funny to watch their faces as it’s a pretty conspicuous exercise.  But…great glute/adductor exercise.
  2. Had more time today, got more work done.
  3. ESD and Core work still pathetic.  Not getting either done on a regular basis.  Painfully obvious that I need to do a better job with my consistency in these areas.

Coach Eck’s Training Session 2/26/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

  1. Early morning session as my schedule was supposed to brutal again today (turned out I had some cancelations so had more time than anticipated).  
  2. I hate working out in the morning.  Takes me forever to get going…but…at least I get to do it, right?!
    1. As such, I didn’t get much done since I got to Prevail later than I wanted and it took me a while to warm up.

Energy System Development is below:

  1. I jumped in with my Adult SPARQ group today since I’m having difficulty getting in any conditioning.  
  2. Great session.  It always makes me work harder and pay attention to my movement patterns when I train with  my clients. (thanks for letting me train with you Wolfy and Liam)

Coach Eck’s Training Session 2/25/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

  1. My Core work is pathetic right now.  All I’ve been getting in is the little I do during my “Activation/Corrective” section of my program.  Core work and Energy System Development are my 2 least favorite things to do.  Need to figure out some easy ways to force myself to get those done.
  2. Did get my ESD work in today.  Actually, I didn’t get my power work in either.  The equipment was too busy at UCSB to do what I normally do, so I couldn’t.  I was hoping to get both of these in when I got to Prevail, but alas it is 8:58pm and I’m just finishing my work.  Oops.
  3. Felt really good today, actually.  I was surprised as I thought I might be a little sore or feel beat up from our soccer game last Friday night (I haven’t played in about 1 1/2 years).  But that was not the case.  That was a welcome surprise.
  4. Note in complex 3 I did not label any recovery.  Don’t let that fool you.  Those pieces of equipment were on opposite ends of the room, so although I was not sitting around resting, I was walking between equipment and setting up weights, etc.  There was time between each exercise.

One Leg or Two Leg?

by Chris Ecklund, MA, CSCS, USAW

Perspective…

No, not another post on Bilateral versus Unilateral training.  No arguments for or against “The Death of the Squat” or whether Bench Pressing is worth while.  I talk about that stuff all the time.

Perspective…

I was leaving UCSB last Wednesday afternoon after I’d finished teaching my classes and completed my training session.  I was hustling (speed walking with my short little legs) out the front door as I always do as I’m feeling late with a long list of administrative tasks on my plate.  I was halted at the cross walk in front of the Recreation Center with a red light.

At that moment, I began to think and reflect for the 30 seconds (or whatever it is) that I had before the light changed.

I’m an introvert…I’m very introspective.  I think…a lot.

So, when I have a moment to think, I often have what seems thousands of thoughts running through my head simultaneously.  That particular day (and frankly for the past several weeks) I was hit pretty quickly and pretty hard with a flurry of thoughts:

  • I have too much to get done.  I’m feeling anxious about it all.
  • I’m exhausted.  I need more rest.
  • How can I balance my time with people and in solitude better?
  • How can I improve my business? Am I doing enough?
  • I need to write an article.
  • I need to hurry to Prevail to get some food.
  • Do we have enough players for our rec. league soccer team this Friday night?
  • I’m feeling sad and a bit depressed.  I hate feeling this way.  I have been for a long time.  When is this going to end?
  • My lower back/SI joints have been out for a couple weeks, I’ve got to spend more time getting them back in.
…and the list goes on.  
— My thoughts tend to be very self-serving and self-centered
I wonder if you have a similar problem.  It’s not something I relish…it’s just part of the ugliness of me.
Perspective…
As these thoughts of self-pity are floating around in head, an individual came up beside me.  Something different about this person’s gait I noticed, though.  I looked over out of the corner of my eye.  This person had but one leg and was using crutches to get around.  Coming from the Rec. Center I can only imagine that this person had just finished a workout.
Wow.  Perspective…
Reality quickly snapped back into focus.  Lots to be thankful for.  Then my focus shifted to all the other people in my life that are walking through extremely difficult things:
  • Uprooting their family and starting over in a new place.
  • A good friend’s wife battling with her second bout of cancer.
  • A woman my church battling with her 5th bout of cancer.
  • Dear friends of mine going through tough times in marriage.
  • So many students of mine who’ve lost dear family/friends in death this year.
I have two legs.  I get to exercise and play everyday.  I can think, write, reflect, communicate.  I have food…at every meal.  
God is good…all the time.

Perspective…

Coach Eck’s Training Sessions 2/22/13

by Chris Ecklund, MA, CSCS, USAW

The fun continues…

Quick thoughts:

  1. I did it again… I came in early to work in order to get some things done but did not stop in time to get my full workout in.  Had to cut out at least one Complex of my morning workout.
  2. I did not workout yesterday as I was simply too busy at work.  I was hoping to get in two short sessions today.  Didn’t happen.  Still too much work to do.
  3. One of my interns (Chelsea Davis) asked me a great question regarding my last Friday workout today.  The question was regarding my workout length, essentially asking how much I actually cut out and how long my workout usually are.  That made me realize I needed to clarify something.
    1. My Total Workout Time listed is from the moment I start my SMR until I have completed my last rep.  Usually I try to do all of it in 1 Hour.  That’s pretty quick.  So cutting out a complex didn’t makes my workout REALLY quick.
    2. I usually have my clients do 5-15 minutes of SMR prior to beginning their workout (which lasts 60 minutes).  So essentially my clients’ sessions are 75 minutes from start to finish.
  4. ESD today: Coed Soccer!  We just formed a Prevail Conditioning soccer team with clients, trainers, and friends.  Great time.  I used that as my ESD today.  As you can see from my warm up it was pretty quick.  I was running late from picking my car up from the mechanic, got to the game late, so I warmed up while our team started playing.  I’m glad I did, too, as I was NOT in shape to play the full game and was a bit hurtin’ after the game since I’ve not done enough multidirectional conditioning in a while.  I would have been really sore if I hadn’t warmed up.
Enjoy!

Coach Eck’s Training Session 2/20/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

1.  Today I knew we were going to have a staff training session after our staff meeting and I was pretty sure it would be metabolic.  So, I did no metabolic work in my first training session today.  
2.  The first session was at UCSB.  The second session was at Prevail and was all metabolically based so it worked out very well.  Thanks again for the training session, Coach Lynch.  
3.  Be advised: this is not a normal day for me.  HUGE increase in my training volume today.  You will most likely not see something again like this for months.

Here you go:  Session 1

Session 2

Coach Eck’s Training Session 2/18/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

  1. Had more time to train today (day off) so I took more time.  Pretty common pattern for me.  I really try to make sure that when I do this I am adding a lot of extra SMR/Mobility work pre and during the training session.
  2. Started to get in some Energy System Development stuff today.  Why?
    1. I had more time
    2. I need it and always leave it out.  I really hate doing it
    3. I am playing in an adult soccer league that starts this week and don’t want to be a mess metabolically once the games start.  A week’s work of metabolic work is–although not ideal–helpful.
One last thought: I switched the format I’m uploading these files as since they are getting big and hard to read.  I believe you can open the workout below in a separate screen and enlarge or download and enlarge it.  If you have a problem, let me know.
Blessings.

Coach Eck’s Training Session 2/15/13

by Chris Ecklund, MA, CSCS, USAW

Another installment.  Quick thoughts:

  1. I started my session late so it got cut short.  Why?  I let myself get caught up in work once I got to Prevail and so I had to cut my training short.  A constant problem I find I have when I train at Prevail (which is why I try to train at UCSB and Westmont more and more often).
  2. Body was not feeling great before I started.  I was exhausted (which is typical at the end of the week), a little achy in Lumbar spine and SI joint (left) so I started of slow and easy to see how I would feel.  At the same time, I had watched a youtube video this morning of a woman 1RMing 330lbs on a Bent Leg Hip Extension (often called a hip thrust).  So, I was ticked as I had not done that as of yet.  Suffice it to say, I did not let my ego get the better of me and progressed into that load slow so I could make sure I felt good enough to try it today.
  3. I have been finding that on the above lift (BL Hip Extension BB), I have noticed the sensation of Lumbar shearing.  It has caught me completely off guard as I did not anticipate that at all.  It could be due to my slight lumbar sponylolystheses that I feel that, it could also be bar placement, it could also be the path of motion and initial position off the floor.  It’s something I’m keeping an eye on and need to research a bit more.  I have noticed it’s improved (or that I’ve not felt it as much) each successive week.

Onward…

Coach Eck’s Training Session 2/13/13

by Chris Ecklund, MA, CSCS, USAW

Today’s Lift.

This one’s for you Vince.  Get those ankle mobs in.

Couple more thoughts I had today:
1.  If you haven’t read the intro, please make sure to read that before looking at the program:
2.  Something that some of you long time Prevailers (or students) may find confusing or feel that I’m breaking my rules during my workouts is how I combine my exercises, soft tissue work, power work, etc.  Most often, you’ll find that happen when I work out at UCSB.  The reason?  It’s hard to get equipment, and once you get it, you can’t leave it or you’ll lose it.  So although I would sometimes like to have a more productive (time-wise and physiologically) complex, it’s just not practical (nor is it respectful to others in the gym (i.e. when people monopolize Power Racks for 20 minutes).

Onward.

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